Mental Health
Here’s How I Tame the Limbic System to Regulate My Emotions in 10 Steps.
The key to personal and professional success is understanding and managing our emotions and aligning them with others.
The body and mind are tightly connected to create emotions, feelings, and sensations. Taming the emotional part of the brain (limbic system) looks more complex and time-consuming than training the thinking part. But it is doable with a methodical approach, healthy habits, and professional support.
What we do, what we think, what we eat and drink, how we breathe, how much we sleep, and how we move our bodies can change brain chemistry and impact the limbic system. Thus, I focus on lifestyle habits when looking into emotions and feelings.
I deliberately use the term tame in the heading of this story because our emotional system is metaphorically wild. Looking at the brain as a whole is essential to see the complete picture.
As I introduced managing the thinking brain in previous articles, I will not repeat them. However, we can leverage the power of the thinking brain to train our emotional brain, as I touch on in a few sections below.
Understanding the brain and mind is an ongoing journey, with much yet to be discovered. The theories and models we currently possess provide valuable insights. However, they are still like a drop in the ocean.
What we know about emotions and feelings so far is still limited and inconclusive. However, many studies in neuroscience, cognitive science, and other disciplines point to the limbic system as the key mechanism.
Emotional regulation is critical because emotions run the show of our lives and affect our relationships, business, and economy. We make decisions based on our feelings rather than logic or intellect.
In addition, learning about the function of the limbic system can be invaluable, as mental health disorders are associated with this region.
I learned to regulate my emotions by trial and error and learning from others. Since we are unique, my methods might not apply to others. Therefore, I only focus on the principles to give you ideas so that you can create and customize your solutions.
First, I introduce emotional regulation and its importance and provide an overview of the limbic system. Then, I provide practical tips in ten short sections focusing on the key points.
Emotional Regulation and Its Importance
To understand emotional regulation, it might be helpful to learn about the term emotional intelligence, which appeared in the literature in 1960. Then thought leaders in psychology like Dr. Daniel Goleman, Dr. Peter Salovey, and Dr. John Mayer popularized it.
Emotional intelligence refers to the ability to understand and manage one’s emotions and also notice the feelings of others and align with them.
Experts in psychology, leadership development, and personal development believe that emotional intelligence is more important than IQ based on its impact on people’s success.
For example, people with sharp intellect lacking emotional maturity might experience life crises. Life does not make sense to them as they cannot connect meaningfully with their inner world and others.
Basic emotional intelligence is an essential capability to regulate emotions.
Emotional regulation refers to the ability to manage and control your emotional responses to stimuli and different situations.
The limbic system is critical as psychological, and some biological disorders are associated with unpleasant emotions. Therefore awareness of this system can help improve our mental and physical health.
Besides improving mental health and resilience, emotional regulation is essential for achieving personal and professional goals and maintaining healthy relationships with others. It also contributes to better decision-making and problem solution.
Our thoughts can affect our feelings. Therefore using the cognitive part of the brain is a critical success factor for managing our limbic system and regulating emotions. I introduced cognitive flexibility in a previous article. Therefore, I won’t repeat the details here.
However, I’d like to highlight the importance of cognitive appraisal within the context of this article. Cognitive appraisal allows us to reframe emotional triggers and aggravators to create better responses. For example, reframing negative criticism as a positive outcome for my growth and business helped to embrace it.
There are three critical concepts in emotional regulation: distraction, suppression, and expression.
Though distraction and suppression can be tactical solutions to regulate emotions, they are unsustainable. Expressing feelings in healthy ways is more sustainable, from my experience.
A Brief Overview of the Limbic System
The limbic system is a convoluted part of the brain with several parts and many neural connections. According to theories, it can trigger and process emotions and emotional memories.
The significant components of the limbic system are the amygdala, the hypothalamus, the hippocampus, and the cingulate gyrus. The system is connected to other brain regions (the pituitary gland) and various organs. Damages to the limbic system and its connections are linked to emotional disorders.
In summary, the amygdala is the alert system for the body. The hypothalamus controls the endocrine system’s physiological responses to stress. The hippocampus forms memories. The cingulate gyrus regulates emotional responses.
When the amygdala and cingulate gyrus are activated, we feel anxiety and fear recorded and stored by the hippocampus as memories. Excessive electrical activities (ictal) in the limbic system can manifest as seizures, as documented in this paper.
The most significant psychological factor for the limbic system is chronic stress. Excessive stress can over-activate the nervous system and cause the generation of unpleasant emotions like anxiety, fear, or anger, which later might turn into depressive feelings.
The activities of the limbic system can impact cells, tissues, organs, and other systems in the body. Its components and connections work together to ensure that the body can respond appropriately to different emotional states for survival.
Practical Tips to Tame Emotional Brain for Mental Clarity, Physical Vitality, and Overall Wellbeing
In this section, I cover various bodily and mental functions by focusing on the principles and highlights of the approach to give you an idea so you can create and customize them for your needs and goals.
1 — Observe and control your breathing.
Oxygen has a direct impact on our cells and nerves, making psychosomatic effects. For example, when we feel anxious or stressed, our breathing becomes shallow and rapid.
The way we breathe might heighten or lower these feelings. By using breathing techniques, we can activate the parasympathetic nervous system (PNS) and slow down sympathetic nervous system (ANS) responses. This approach can create a calming effect on the body and mind.
When the body gets anxious or stressed, the ANS triggers the fight-or-flight response, increasing heart rate and blood pressure. Using intentional breathing, we might activate the PNS to counterbalance the stress response.
Breathing techniques can improve emotional regulation. Studies indicate that intentional breathing can optimize the limbic system and regulate emotions by impacting the body’s physiological responses to stress, activating the parasympathetic nervous system.
2 — Move the body gently and intentionally.
Exercise can have a multi-faceted function in regulating emotions. While our knowledge is limited, current theories suggest that physical activity can regulate emotions in several ways.
One of the mechanisms of exercise is the release of hormones and neurotransmitters associated with positive mood and emotional well-being. Joyful exercise can lead to a reduction in the levels of stress hormones which can help lower anxious feelings.
Physical activity can help regulate emotions by promoting neurogenesis. Brain plasticity refers to the brain’s ability to change and adapt. Regular exercise can lead to the growth of new neural connections and strengthen existing ones via BDNF, improving emotional regulation.
Exercise can also impact immune functions. For example, it can reduce inflammation and positively affect the limbic system.
In summary, movement and joyful workouts can provide an outlet for stress and balance hormones and neurotransmitters, helping to regulate emotions overall.
3 — Use music and dance.
Music and exercise together can activate various brain regions. For example, music and rhythmic movements can initiate hormones and neurotransmitters associated with happiness.
Adding music to our workouts can increase our motivation to do more. We forget about our worries, concerns, and anxieties when having fun.
Fun activities allow us to live in the moment. Smiling and laughing while listening to music and working out can significantly boost our mood.
The good-feel hormones can rewire our brains for happiness and joy. Furthermore, the brain loves music and movement. Besides, dancing to music can increase BDNF.
A good mood is an antidote to reducing physical and emotional stress. Living in the moment is a basic formula for happiness and joy. The more joy we feel, the better moods we create.
4— Relax muscles and nerves methodically.
Relaxation is a coping mechanism. It can also improve our problem-solving and task-switching skills, contributing to regulating emotions.
Muscles and nerves work non-stop, carrying countless messages across multiple systems. Therefore, intentional muscle and nerve relaxation techniques can improve the function of the limbic system by reducing stress and tension in the body.
When we can relax muscles and nerves, the activity of the sympathetic nervous system decreases, and the activity of the parasympathetic nervous system increases. This shift in activity can calm down the limbic system and regulate emotions.
During the relaxation periods, stress hormones decrease, and feel-good hormones increase. In addition, relaxing muscles and nerves can improve sleep; hence it can calm the limbic system and regulate emotions better.
Awareness and using the vagus nerve are critical for calming the limbic system and regulating emotions. The vagus nerve, as a connected system, controls the activity of the parasympathetic nervous system.
The vagus nerve is connected to various organs, such as the brain, heart, lungs, and digestive system. Thus, activating this nerve can create pleasant emotions.
Breathing exercises can activate the vagus nerve to slow heart rate and reduce blood pressure. Gentle activities such as stretching, yoga, dancing, walking, pilates, singing, humming, and meditation can also activate the vagus nerve.
5 —Manage your thoughts mindfully.
Learning the functions of the neocortex, the thinking part of the brain, has been a powerful tool to tame the limbic system and regulate my emotions.
The prefrontal cortex can send signals to calm the alert system in the emotional brain. Strengthening the neocortex can lower the impact of unpleasant emotions.
There are multiple ways to strengthen the neocortex and make an impact on the emotional and primitive parts of the brain. The most important approach is observing, recognizing, and accepting our thoughts with mindfulness practices.
Writing down our thoughts, feelings, and sensations can help us understand patterns and emotional states and identify our behavior contributing to emotional fluctuations.
An intentional focus and attention can strengthen the neocortex and shrink the amygdala. The limbic system then cannot quickly shut down a stronger neocortex when we face emotional turbulence. This is the crucial mechanism of emotional regulation and emotional resilience.
A critical tool for regulating emotions is cognitive reappraisal and improvement of cognitive flexibility. These practices involve changing how we interpret and think about a situation to change our emotional response.
One critical technique for me was converting unpleasant thoughts and emotions to pleasant ones. For example, I enjoy turning boredom into joy and envy into admiration.
6 — Practice mindfulness, meditation, flow state, and self-compassion.
By using mindfulness practices and meditation, we can gain awareness of emotional triggers and manipulators, set emotional boundaries, and neutralize unpleasant emotions by changing our perspectives.
Living in the movement with awareness of our thoughts and emotions can enable us to regulate them. Depressive thoughts might create undesirable emotions if we don’t notice them and address them timely.
However, if we become aware of negative thoughts, we can prevent them from triggering unwanted emotions by using our thinking brain, which can influence the limbic system.
Like meditation, a flow state is a mindfulness practice. I see the flow state as an essential tool for creativity, productivity, health improvement, happiness, and overall well-being, as I have experienced it for three decades.
A flow state is a psychological concept that can be practiced by following mindfulness principles such as living in the moment, clearing mental clutter, self-compassion, focusing, paying attention to one thing at a time, and smoothly switching tasks.
The flow state changes the content of our consciousness at a specific time to an optimally functioning mental and physical performance. Therefore, working in a flow state can regulate our emotions.
Unless we love ourselves, we cannot regulate our emotions. Self-love and self-compassion for regulating our emotions can be invaluable. There is nothing wrong with loving ourselves. Self-love is not egotistical. It is a practical way to connect with our higher self.
Self-love allows the ego to dance with the higher self and find the sweet spot between the material and spiritual world. When we practice self-love daily, we can also attract loving people to our lives. We can also activate self-healing with self-love.
7 — Review and change your behaviors and habits.
Our thoughts and feelings form or affect our behaviors. So our reviewing our behavior can give us clues about our emotional profile. Most of our behaviors are habitual.
The brain works using routines and patterns to consume energy. The neural connections get more vigorous when we establish, refine, and strengthen the habits with constant practice.
We can refine and strengthen our good habits by improving physical health, enhancing cognitive reserves, and rewiring our minds for optimism, serenity, and joy. Using habits, we achieve more with less effort. Established routines can make our lives easier.
We need to measure the progress and make incremental changes based on objective and subjective feedback from others. As the body and mind are connected (psychosomatic), we must factor in the physical and psychological aspects of habit-building.
8 — Use expressive writing, reading, listening, and self-talk.
Expressing our thoughts and emotions both in writing and verbally appears to be a therapeutic technique. Attentively listening to others can also give us valuable perspectives.
I published a literature review on the benefits of expressive writing, reflecting insights from scientific papers. Understanding the pain of others through empathy and compassion and writing them can create therapeutic benefits.
In addition to talking to others, self-talk can also be a valuable tool. Keeping a diary, recording our voices, and turning them into stories can be therapeutic by creating self-awareness, increasing self-love, and improving self-esteem.
Learning not to take ourselves too seriously can be an investment in our happiness. For example, humor is one of the best tools for improving our mood. In addition, writing and talking about humor might reduce physical and emotional stress.
9 — Improve your meaningful relationships and social connections.
Meaningful relationships and social support can balance the activities of the limbic system and regulate emotions.
Belongingness, trust, empathy, and compassion for others can increase self-love, calm the limbic system, and regulate emotions. Thus, the quality of the relationship matter for emotional regulation.
We can use social connections to tame the limbic system, as it is an open system craving social relationships, conversations, touch, and intimacy.
Humans evolved as social beings throughout history. Our brain is hardwired to desire and even crave tribal connections. Having a solid support system can make us feel more secure. Loneliness adversely affects the limbic system.
Talking to loved ones, friends, relatives, and trusted colleagues about our feelings can help us process our unpleasant emotions and gain new perspectives. Philanthropic activities, especially community work, can increase happiness.
10 — Get therapeutic support for emotional regulation.
In addition to self-therapy with meaningful communication, getting therapeutic support from professionals can also calm down the limbic system and contribute to regulating our emotions.
Some standard cognitive therapies to regulate emotions are cognitive behavioral therapy, dialectical behavioral therapy, acceptance and commitment therapy, and eye movement desensitization and reprocessing.
Many more therapies are available, like psychodynamic, somatic, interpersonal, and art therapies. You might google them to learn more about and find qualified therapists when needed.
These therapies are not only for healing but also for preventing emotional dysregulation.
Summary and Conclusions
The limbic system is a complex brain structure in the brain's center that regulates emotional responses and motivation.
The limbic system also connects with other brain regions to control emotions, hunger, thirst, and temperature, affecting the endocrine and immune systems.
Dysfunctions in the limbic system can lead to emotional and psychological disorders, so it’s crucial to maintain a healthy limbic system with lifestyle habits and professional support.
Emotional regulation and mastery involve controlling emotions and reactions to situations and events. Emotionally intelligent people not only understand their own emotions but also gain clues about other people’s feelings.
We can increase emotional intelligence, improve emotional maturity, and gain emotional mastery by changing our lifestyles unless we have underlying mental health conditions.
Regulating emotions can balance and optimize our hormones and neurotransmitters, impacting neurons and neural connections in various brain parts and resulting in a better emotional profile and well-being.
Key points to achieve hormonal balance include customized nutrition, personalized workouts, restorative sleep, lowering stress and inflammation, meaningful connections, and regular checkups.
Addressing addiction problems can also help with emotional regulation and maturity, improving mental health. Living with mental clarity and regulated emotions can be joyful and satisfying.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
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